Single-arm dumbbell triceps extension

• The single-arm dumbbell triceps extension is an effective exercise for targeting the triceps, particularly the long head, when the arm is positioned overhead.
• It involves isolating one arm at a time to work the triceps, with the aim of developing strength and size, as well as improving muscular endurance.
• It is recommended to perform 8-12 reps per set to get the most out of this exercise.
• This exercise is an excellent choice to include in any upper-body or arm-focused workout routine.
• It provides a serious stretch and contraction on each arm, adding size and definition to the triceps.

1. Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight.
2. Clean the dumbbell up to bring it to shoulder height and then extend the arm over your head so that the whole arm is perpendicular to the floor and next to your head. The dumbbell should be on top of you. The other hand can be kept fully extended to the side, by the waist, supporting the upper arm that has the dumbbell or grabbing a fixed surface.
3. Rotate the wrist so that the palm of your hand is facing forward and the pinkie is facing the ceiling. This will be your starting position.
4. Slowly lower the dumbbell behind your head as you hold the upper arm stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.
5. Return to the starting position by flexing your triceps as you breathe out. Tip: It is imperative that only the forearm moves. The upper arm should remain at all times stationary next to your head.
6. Repeat for the recommended amount of repetitions and switch arms.

Variations: You can also do this using a rope instead of a dumbbell.

1. Before starting the single-arm dumbbell triceps extension, make sure to choose an appropriate dumbbell weight for your fitness level.
2. Begin by sitting on a military press bench or a utility bench with back support, or stand up straight with the dumbbell upright on top of your thigh.
3. Clean the dumbbell up to shoulder height, then extend your arm over your head so that it is perpendicular to the floor and next to your head. The dumbbell should be on top of you.
4. Rotate your wrist so that your palm is facing forward and the pinkie is facing the ceiling. This is your starting position.
5. Slowly lower the dumbbell behind your head, keeping your upper arm stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.
6. Flex your triceps to return to the starting position, exhaling as you do so. Only the forearm should move, while the upper arm remains stationary.
7. Repeat for the recommended number of repetitions, then switch arms.

Variations: If desired, you can use a rope instead of a dumbbell for this exercise.

1. Choose an appropriate weight dumbbell that you can comfortably control throughout the exercise.
2. Ensure that you have a stable and secure seating position on a military press bench or a utility bench with a back support.
3. Keep your back straight and core engaged throughout the exercise to maintain proper posture.
4. Start with the dumbbell at shoulder height and fully extend your arm over your head, perpendicular to the floor.
5. Make sure to rotate your wrist so that your palm is facing forward and the pinkie is facing the ceiling.
6. Lower the dumbbell behind your head slowly, focusing on maintaining control and feeling the stretch in your triceps.
7. Avoid any jerky or rapid movements, as this can put strain on your joints and increase the risk of injury.
8. Only the forearm should move during the exercise, keeping the upper arm stationary next to your head.
9. Pause when your triceps are fully stretched and then flex your triceps to return to the starting position.
10. Remember to breathe out as you flex your triceps and inhale as you lower the dumbbell.
11. Perform the recommended number of repetitions for each arm before switching sides.
12. If using a rope instead of a dumbbell, ensure that it is securely attached and properly positioned.
13. Listen to your body and stop the exercise if you experience any